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A little background, I recently lost 105 lbs (267 down to 162) I started weight lifting about 5 months ago. I thought I knew a lot more than I did, and although I made some decent newbie size gains, I made almost no newbie strength gains. After a couple months of reflection and thought on which direction I wanted to go, I have decided to pursue more of a power lifting approach, with the idea of competing next year when I an 50 yrs old.

I know I have a long way to go, and I will be competing only with myself to get as strong as I can. My first goal will be to become a Class IV RAW lifter at the 165 lb weight class. Bench - 200 lbs, Squat - 250 lbs, Dead - 300 lbs, 3 lift total - 700 lbs. When I reach this goal, I will shoot for Class III.

I discussed with Steve doing a very basic, compound exercise, strength routine, and he helped me modify a Doug Hepburn routine, that I started on 2 weeks ago. I will be training 4 days a week. I train at the weight room at the prison I work at, 99% of the time I am the only one there.

Monday, Thursday:
Squat 80% 1RM 6x2, add an extra rep each workout, work up to 6x3, then add weight
Bench 80% 1RM 6x2, work up to 6x3
5 minute break
Squat (80% of 6x2 weight) 3x6, work up to 3x8, then add weight
Bench (80% of 6x2 weight) 3x6, work up to 3x8

Tuesday, Friday:
Deads 80% of 1RM 6x2, work up to 6x3, then add weight
Mil. Press 80% 1RM 6x2, work up to 6x3
5 minute break
BB Rows, 3x6, work up to 3x8
Mil Press (80% of 6x2 weight) 3x6 work up to 3x8

Great, I have a little lower back soreness the day after deads, but other than that, the back seems to be about 95%...Im just gonna take it slow and steady, and not rush the progression on the deads, I feel I could skip ahead, but I am not gonna risk it.